This is the eight angle pose. Start by sitting on the mat with your legs stretched out in front of you. Place your hands on the mat beside the hips with your palms facing down on the mat and move your shoulder blades down closer to the chest. Bend the right knee and place it on the upper right arm, using your right hand. Your left leg is stretched out on the floor. Now draw the left heel towards the groin as you lock the left foot with the right. Inhale and press your palms into the floor. As you straighten the arms your body will lift off the floor. While breathing easily straighten the legs with the feet still locked. The legs will be pointing to the right. Your arms are bent like in the staff pose. Breathe easily for about thirty seconds and then slowly move out of the pose.
Precaution: Should not be attempted until the arms and shoulders have become very strong. People with heart ailments, high blood pressure, back conditions or problems in the hips.
Benefits: Strengthens the wrists and arms and also develops the muscles of the abdomen. It strengthens the wrists, the arm and leg muscles, and the muscles of the abdomen.